Well, depending on your level of physical conditioning 5.5 miles per hour is probably fairly slow (low-mid level jog for me for example) and from what I've read about HIIT, the intensity is really the key factor. I'm personally following the HIIT schedule from muscle media (http://www.musclemedia.com/training/hiit.asp) which is a 30 sec sprint/jog alternation. Based on what I've read, I think your 3 min sessions intervals are probably too long to generate the intensity you need for HIIT and would greatly shorten their length to make that adjustment. Depending on your level of conditioning you may want to go with sprints as short as 15 seconds followed by a 30ish second jog/walk. Personally I find the 30 second sprint sessions to be the mother of all evil and it leaves me shaking and with an elevated heart stroke volume for at least an hour. Good luck

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